(Co-Authored by Swati)
Swati, the Mother of 5 years old Lishika, explains the journey of her daughter’s growth and nutrition. Check out the full article below.
“Lishika was born six months early and was preterm. There was a worry that development and growth would be delayed. The doctor urged me to avoid using any growth-related medications for height and weight and instead go for natural methods to encourage her growth. She used to happily eat all fruits and veggies, but she was a little behind in learning and started walking a bit lately. Her social behaviour has also been impacted by the lockdown period.
I always rely more on Ayurveda and organic, healthy foods than on unnatural or preservative-laden commercial health foods. It’s crucial to establish a positive relationship with food. Try to describe the positive impacts of good food on the body and the negative effects of junk food. Appreciate them for making the effort to eat a healthy meal.
Even though the parents are of good height, children may be shorter due to poor diet and care. In order to avoid suffering later on and to reduce the possibility of delayed height growth in girls after puberty, it is crucial to take care of children’s nutrition in the early years of age. Constant effort is essential for a girl’s appropriate height in girls”.
“I believe that investing in our children’s development from the earliest age is the most important contribution a parent can make!!”
Who wouldn’t want a healthy body and the ideal height? Everyone wants their kids to be taller than they are. Girls grow quickly from birth through childhood. Their growth accelerates once more when they reach adolescence. Girls usually stop growing by the time they are 14 or 15 years old, or during puberty, and their height reaches its final height. However, with the right diet and activities like exercise and good posture, height can still be increased even beyond puberty. Continue reading for tips and foods that help girls grow taller.
FACTORS AFFECTING HEIGHT IN GIRLS:
Genetics:
Genetics plays an important role in determining height in girls. They got their physical characteristics from their parents, all aspects of their personality such as , height, weight, body structure, skin, hair and eye colour, are all influenced by their parent’s genes. Usually taller parents have taller kids and vice versa.
Also, check Tips to help your child gain healthy weight
Nutrition:
After genetics nutrients are the main factor on which the height in girls depends, as everything the body needs comes from the food we eat. Malnutrition can lead to many deficiency diseases that can adversely affect the girl child’s growth and development.
Also, check 11 Foods that provide daily nutrition for kids
Exercise and outdoor activities:
Outdoor activities and regular exercise help girls to grow well and reach their developmental milestones on time. If they regularly play outdoors or do some exercise daily, it will help keep them healthy by strengthening their immune system.
Also, check 7 Foods to boost immunity in kids
Hormones:
Growth hormones play an important role in a girl’s physical growth. These are made in the pituitary gland and are crucial hormones for growth. If the production is low due to any health condition it will adversely affect the girl’s height.
Also, check Growth spurts in kids
Sex:
Boys and girls grow at different rates. Height in girls is lesser than in boys. Even boys continue growing for longer than females.
Also, check Skin and hair changes at puberty
HOW DOES PUBERTY AFFECT HEIGHT IN GIRLS?
One to two years prior to the onset of menstruation is when girls often experience a growth spurt. Most girls reach puberty between the ages of 8 and 13, while the growth spurt happens between the ages of 10 and 14. In the year or two following the onset of their first period, they only gain 1 to 2 more inches. At this point, they have grown to adult height.It explains a sequence of changes that occur in girls as their bodies begin to produce more of particular hormones.
Also, check Tips and foods to increase the height of the child
HOW TO INCREASE HEIGHT IN GIRLS EVEN AFTER PUBERTY?
1. BALANCED DIET:
You are what you eat, your personality is the mirror of your diet. The foods that girls consume have to be healthy so that they grow up to be tall. A balanced diet is one which includes protein, carbohydrates, fats, vitamins and minerals in correct proportions. Minerals like calcium and potassium are key nutrients for bone development and should be present in the foods to increase height even after puberty. Also, keep a check on the consumption of processed foods as it adversely affects the girl’s growth.
Also, check Importance of balanced diet for kids
2. EXERCISE AND YOGA:
Outdoor play and exercise must be part of a girl kid’s lifestyle. There are some exercises which help in gaining height like stretching, as it helps elongate the spine and also improves the posture of the girls at all times. Hanging from the bar also helps the spine elongate, which is important to be taller. The next exercise for gaining height is skipping, in which the body stretches entirely and promotes the overall growth in the kids.
Swimming is another sport or exercise which keeps your child active and energetic, it’s a full body exercise which involves lots of stretching and helps kids to grow taller. Apart from these exercises, you can also motivate your child to do some yoga poses, which is an age-old practice and helps children to make them taller. Some of the asanas are Surya namaskar and chakrasana, which are proven to have positive effects on height in girls even after puberty.
3. GOOD SLEEP:
Sleep is the golden chain that ties your health and body together. Proper sleep is one of the most important factors in your girl’s overall development and an essential part of a healthy lifestyle. Sleeping releases a growth hormone called HGH, which plays an important role in increasing height. The effects of sleep deprivation (insufficient sleep) can lead to many developmental issues.
Also, check 5 Foods that help your child in sleeping well
4. SUNLIGHT:
Sunlight is a great source of vitamin D, which helps in muscle and bone growth and development that is crucial for height in girls. Vitamin D also helps your body to absorb calcium from the foods and aids in strengthening the bones. So always encourage your girl for outdoor activities, so that they get a daily dose of vitamin D through the sun.
Also, check What foods are a good source of calcium and vitamin D?
5. POSTURE:
The posture of your child has a great impact on their height, as slumping can put unnecessary pressure on the spine. A good posture not only elevates stress and pain in the neck and back but it can change your physical height also. Always interrupt your girl to sit and walk straight when you see them slouching.
6. CALCIUM
Girls are growing fast and gaining height so their Calcium needs are also high. One of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Vitamin D helps the body to absorb calcium and works with it to build strong bones and increase height. It moves calcium from the intestine to the bloodstream and into the bones. From age 9 – 18 girls need more calcium to meet the daily recommended intake. Interestingly, it is only in their mid-20s that a girl child can improve their bones and increase height, which will last them a lifetime.
Also, check Calcium-rich foods
FOODS TO INCREASE HEIGHT IN GIRLS
1. MILK AND ITS PRODUCTS:
It is the most commonly consumed type of milk and naturally a good source of many nutrients like calcium, protein, phosphorus and Vitamin B2 and is one of the best foods to increase height. In several countries, it is fortified with vitamin D because milk doesn’t naturally contain vitamin D, but is one of the most widely used calcium-rich foods for kids. These two work together to keep the bones strong. There are some dairy products made of cow’s milk like cheese, and yoghurt which is a good source of vitamin D. All of these play a role in increasing the height in girls even after puberty.
Also check, 8 Healthy and creamy milkshake recipes
2. EGG YOLK:
Eggs are one of the highest natural sources of vitamin D. Just one whole large egg provides 50% of vitamin D required for the day. It helps to maintain strong bones and teeth. Those who can may opt for fish (salmon, sardines) also as a source of vitamin D. Egg is the food if you are looking for height gainer foods.
3. MORINGA:
Moringa is a superfood. It has 3 times more calcium than milk which makes it one of the best foods to increase height to treat weak or damaged bones and also one of the best non-dairy sources of calcium. Some studies also indicate that moringa can heal damaged bones thus making it a must-have calcium-rich foods for bones. Dried moringa leaf powder has 17 times more vitamin D than fortified milk. In addition to this, it’s a fix for digestion troubles, immunity and iron.
Also check, Health benefits of Moringa
4. RAGI:
Ragi is also one of the foods high in calcium and vitamin D. It is said that no other plant source provides calcium the way ragi can, making it one of the popular non-dairy sources of calcium. Ragi also has vitamin D and along with calcium, it can help in improving bone strength. It is a whole grain that is gluten-free also and can be used in baking cakes and cookies.
Also check, Gluten-free diet for kids
5. POTASSIUM-RICH FOOD:
If the child eats lots of comfort food, then consuming Potassium-rich foods (banana, spinach, cucumber, peas, and sweet potato) will save Calcium from being robbed from the bones.
Also check, Health benefits of vegetables for kids
6. ALMONDS:
Amongst all the nuts, almonds are the highest in calcium. One ounce of almonds or about 22 almonds, provides 8% of the recommended daily intake of calcium.
Also check, Iyurved’s Daily Nutrition Chocolate and Savoury spread made of Almond and 6 other nuts and seeds
7. SEEDS:
Many seeds are good sources of calcium. For instance, 1 tablespoon (9 grams) of poppy seeds has 13% of the recommended daily intake, while the same serving of sesame seeds packs 9% of the recommended daily intake. In addition to calcium, chia seeds are also rich in omega-3 fatty acids.
8. VEGETABLES:
Cabbage, mustard (sarson leaves), broccoli & ladyfinger are good sources of calcium.
Also check, Pasta recipes with hidden vegetables
9. LOTUS SEEDS/ MAKHANA:
Makhana or lotus seeds are grown in Asian countries and are considered as a power food to increase height. Makhana is an excellent source of many important nutrients. It is loaded with protein, fibre, calcium, magnesium, iron, phosphorus and carbohydrates. Just a bowl of makhana is a great snack for kids.
Also check, Health benefits of makhana
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